Is turkey bacon actually better for you?

November 6, 2025 •

4 min read

Many people switch to turkey bacon thinking it is a healthier alternative, yet experts warn that it is still a highly processed meat with a significant sodium content. The question of whether is turkey bacon actually better for you is more complex than it appears on the surface, requiring a closer look at its nutritional profile.

Quick Summary

This article provides a head-to-head nutritional comparison of turkey versus pork bacon, examining fat, calories, and sodium. It discusses the implications of processed meat consumption and offers guidance for making an informed choice for your diet.

Key Points

Less Fat, But Not a Health Food: While turkey bacon has less total fat and fewer calories than pork bacon, it remains a highly processed food and shouldn't be considered a 'health food'.
Similar (or Higher) Sodium: Many varieties of turkey bacon contain as much, or even more, sodium than traditional pork bacon, which can negatively impact heart health.
Still Processed Meat: Both turkey and pork bacon are processed meats, linked by major health organizations to an increased risk of certain chronic diseases when consumed regularly.
Nitrates and Curing: The curing agents (nitrates/nitrites) used in both types of bacon can form potentially harmful compounds when cooked at high heat.
Moderation is Key: The most important takeaway is to consume either type of bacon in moderation as part of a balanced diet that is rich in whole, unprocessed foods.
Check the Label: To make a healthier choice, look for varieties explicitly labeled as low-sodium or uncured, and always check the ingredient list for added sugars or other additives.

What Exactly is Turkey Bacon?

Unlike traditional pork bacon, which comes directly from the fatty belly of a pig, turkey bacon is a manufactured product. It is made by finely chopping or grinding dark and white turkey meat, adding seasonings and curing agents, and then pressing the mixture into strips to mimic the appearance of pork bacon. The flavor is developed through smoking and added flavorings. This manufacturing process means that turkey bacon is classified as a processed meat, a crucial point when evaluating its health benefits.

Nutritional Showdown: Turkey vs. Pork Bacon

At a glance, turkey bacon appears to have a better nutritional profile, primarily due to its lower fat and calorie content. However, a closer look at the key metrics reveals a more nuanced comparison. Here is a breakdown of the nutritional differences based on a two-ounce serving:


Nutrient	Turkey Bacon (2oz serving)	Pork Bacon (2oz serving)	Observation
Calories	~218	~268	Turkey bacon has fewer calories.
Total Fat	~14g	~22g	Turkey bacon has significantly less total fat.
Saturated Fat	~4g	~8g	Turkey bacon is lower in saturated fat.
Protein	~17g	~20g	Pork bacon typically contains slightly more protein.
Sodium	~1900mg	~1300mg	Turkey bacon can be significantly higher in sodium.
B Vitamins	Lower levels	Higher levels	Pork bacon offers more B vitamins.

Where Turkey Bacon Wins

The primary advantage of turkey bacon is its lower fat and calorie count, which makes it a compelling option for those on a calorie-controlled diet or trying to reduce their intake of saturated fats. For people who avoid pork for religious or dietary reasons, turkey bacon also provides a suitable alternative that offers a smoky, savory flavor.

Where Pork Bacon Wins

While higher in fat, pork bacon offers slightly more protein per serving and often less sodium, though this varies considerably by brand and cut. Additionally, some high-quality, minimally processed pork bacon may contain fewer additives than its turkey counterpart.

The Problem of Processed Meat and Additives

Both turkey and pork bacon fall under the category of processed meat, which is preserved by methods like curing, salting, or smoking. Health organizations have linked regular consumption of processed meats to increased risks of chronic diseases, including heart disease and certain cancers.

Nitrates and Nitrites: These preservatives are added to processed meats to increase shelf life and prevent bacterial growth. When heated, they can form nitrosamines, compounds linked to an increased risk of some cancers. While some brands advertise as "nitrate/nitrite-free," they often use celery powder, a natural source of nitrates that can behave similarly.
Sodium Overload: As the table shows, many varieties of turkey bacon are surprisingly high in sodium, sometimes containing more than pork bacon. High sodium intake is linked to increased blood pressure and heart disease risk. Even reduced-sodium versions still contain a significant amount.
Other Additives: Turkey bacon often contains other ingredients like added sugars, flavorings, and thickeners to improve taste and texture, which may not be ideal for health.

Choosing the Healthiest Option

Making the best choice for your diet goes beyond simply choosing between turkey and pork. Here are some strategies for a healthier approach to enjoying bacon:

Read the label carefully. Check the nutrition facts for sodium, saturated fat, and ingredients. Look for low-sodium or uncured options.
Prioritize moderation. Both are processed foods and should be consumed infrequently as a treat rather than a daily staple. Aim for small, occasional servings.
Consider portion control. Since turkey bacon is lower in fat and calories, people might be tempted to eat more of it, negating the supposed health benefits. Stick to one or two slices per serving, regardless of the type.
Balance your meal. Pair your bacon with nutrient-dense, whole foods. A slice of bacon alongside an avocado and scrambled eggs is a better choice than a bacon-heavy meal.

Conclusion: The Final Verdict on Is turkey bacon actually better for you?

So, is turkey bacon actually better for you? The answer is not a simple yes or no. While it typically contains fewer calories and less fat than pork bacon, it is still a highly processed meat and often higher in sodium. The health risks associated with processed meat, including the presence of nitrates, apply to both versions. For those seeking a truly healthier alternative, whole, unprocessed protein sources are the best option. However, for those who simply prefer the taste or need a pork substitute, turkey bacon can be a reasonable, occasional choice, provided you are mindful of moderation and check for low-sodium and cleaner-ingredient options.

Here is one potential source for learning more about healthy protein choices from a reliable organization: American Heart Association.

Frequently Asked Questions

Turkey bacon is generally lower in calories and fat than pork bacon. However, it is a highly processed meat and can be higher in sodium, so it should not be considered a significantly healthier option overall.

Yes, most conventionally produced turkey bacon contains synthetic nitrates or nitrites. Brands labeled 'uncured' often use celery powder, a natural source of nitrates, for preservation.

While it varies by brand, turkey bacon often has a higher sodium content than pork bacon per serving. Always check the nutrition label and look for reduced-sodium versions.

Turkey bacon is a processed meat because it is made from ground and seasoned turkey meat that is then formed, cured, and smoked to resemble traditional bacon. This manufacturing process adds preservatives and flavors.

The main benefit is its lower calorie and fat content, especially saturated fat. It is also a suitable alternative for individuals who avoid pork for religious or dietary reasons.

Yes, turkey bacon has a different flavor and texture. It is leaner and can be chewier, lacking the exact rich, fatty flavor and crispness of pork bacon, though it still offers a smoky taste.

Regardless of the type, consume bacon in moderation. Opt for low-sodium or uncured versions, and focus on pairing it with nutrient-dense whole foods like vegetables and eggs.